Regulate & Rewire: An Anxiety & Depression Podcast

Amanda Armstrong
  • 4.9 (390)
  • MENTAL HEALTH
  • UPDATED WEEKLY

Millions of people struggle with anxiety & depression every single day. Regulate & Rewire is where Amanda, a nervous system focused and trauma-informed practitioner, teaches you the lessons she learned on her healing journey and the tangible research-based tools she uses with clients everyday to help them regulate their nervous system & rewire their mind – in hopes of helping you do the same. Each episode features specific takeaways for you to apply to your healing journey today. Website: www.riseaswe.com

  1. DEC 17

    My Dumpster Fire Day & An Invite to My NYE Circle

    Sign up for the NYE Circle – Sunday, December 28th at 8 PM ET In this episode I yap about my dumpster fire day. Thought I had childcare, I didn't. My 2 year old had 47 meltdowns. My 4mo old joined me for the membership Q&A— cute but not ideal. I found out a full bag of Christmas gifts got accidentally taken out with the trash last night. My son pulled our fish tank down off the shelf. Gallons of water and tiny rocks EVERYWHERE, a gash in his leg, but luckily the fish survived and is currently swimming around in a soup bowl. Andddd tomorrow is a big grief anniversary for me. I will be crying into a cookie immediately after hitting post on this podcast but before I do I'll invite you to my NYE Circle event happening on the 28th. I share those details the last 10 or so minutes of the episode. — Looking for more personalized support? Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)Join the Regulated Living Membership waitlist to be first to know when doors open again!Order my book, Healing Through the Vagus Nerve today!Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

    24 min

  2. DEC 10

    How to Manage Seasonal Depression

    In this episode (a repeat conversation from 2023), Amanda dives into a common struggle during the winter months: Seasonal Affective Disorder (SAD), or seasonal depression. She shares listener struggles, the science behind how light impacts our mood, and actionable, research-backed tools to help you navigate the winter blues. In this episode you'll learn:  The definition of Seasonal Affective Disorder (SAD) and why the decrease in daylight hours is the biggest contributing factor.The three empirically supported treatments for SAD: Antidepressant medication, Bright Light Therapy, and CBT-SAD.The fascinating science behind how melanopsin cells in the eye and retinal responsivity link directly to your vulnerability to seasonal depression.Why the single most high-payoff habit for mental and physical health—especially in winter—is getting morning sunlight exposure.Practical guidance on using a Bright Light Therapy (Happy Lamp) device as an accessible, research-backed alternative to natural light.3 Takeaways: SAD is linked to decreased daylight hours, but understanding your unique contributing factors (biological vs. seasonal stressors) is essential for choosing the most supportive intervention.New research points to lower retinal effectiveness to light in winter months as a possible biological vulnerability for SAD, suggesting why light-based interventions are often highly effective.Daily morning sunlight is essential for optimal health of every human, but appears especially supportive for those struggling with SAD, who may benefit from supplementing with a bright light therapy pad.— 📘 Other Resources: "Happy Light" Recommendations: Verilux® HappyLight w/ Timer ($39)Other resources:Understanding and Treating Seasonal Affective Disorder | UPMC HealthBeat PodcastDr. Samer Hattar: Timing Light, Food, & Exercise for Better Sleep, Energy & Mood | Huberman Lab #43Using Light to Optimize Health | Huberman Lab Podcast #68 (helpful times stamp @ ~ 1:12:00), Huberman Lab Light ProtocolThe Role Of Environmental Light ExposureMelanopsin Driven Pupil Responses and Physical ActivityWebsite: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

    38 min

  3. DEC 2

    Regulation or Avoidance? How to Tell the Difference

    We all bump into the blurry line between regulating and avoiding. In this episode, Amanda unpacks the difference between soothing your nervous system and emotionally bypassing—using a real client story to show how even “healthy” tools can become numbing when the intention and impact are off. Learn how to choose between regulation and resourcing, and try a simple check-in to turn coping back into connection. In this episode, you’ll learn: The clear definitions of regulation (state-shifting) vs avoidance/numbing (state-escaping)Why the same behavior (TV, scrolling, exercise, breathwork) can heal or hide depending on intention & impactThe difference between regulating and resourcing—and when each is appropriateHow “pop healing” can unintentionally promote bypassing (and what to do instead)A quick two-question experiment to notice whether you’re shifting away from or expanding capacity for what you feel3 Takeaways: The same behavior can heal or hide, intention & impact are the tells. Regulation restores presence and energy; avoidance suppresses and disconnects. Ask: Does this make me more present or less present?We need both regulating and resourcing tools. Use regulation when a state feels too big or inaccurate to the moment; use resourcing to expand your ability to be with what’s here safely.Awareness is the work. Before you reach for a tool, pause: What am I feeling? What’s my intention? That tiny check-in turns numbing into nourishment and coping into true regulation.— Looking for more personalized support? Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)Join me inside Regulated Living, a mental health membership and nervous system healing space (sliding scale pricing available)Order my book, Healing Through the Vagus Nerve today!*Want me to talk about something specific on the podcast? Let me know HERE. Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

    17 min

  4. NOV 25

    Your Invitation to Regulated Living

    This week, I’m pulling back the curtain on the Regulated Living Membership—because doors are officially open. If you've been stuck in survival mode, if therapy and mindset work helped you understand the why but didn’t give you a way forward—this is for you. In today’s episode, I walk you through the what, why, and who of the membership. You’ll hear real member stories, learn what makes this space different, and get a behind-the-scenes look at Course Club—our 5-week guided orientation that starts Monday. We talk: Why your symptoms make senseWhat traditional mental health models are missingThe difference between Restore and the membershipWhat’s inside, how it works, and how to know if it’s for youEnrollment closes Saturday at midnight. This episode is your personal invitation to join us—no pressure, just a chance to feel seen, supported, and grounded again. 🔗 Learn more & join: https://regulatedliving.com/membership 💌 Questions? email amanda@regulatedliving.com Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

    26 min

  5. NOV 18

    When Self-Discipline Is Self-Care

    Sometimes, the kindest thing you can do for your nervous system isn’t to rest—it’s to move. This episode is for the ones who don’t relate to overachieving or overfunctioning because they’re on the other end of the spectrum: the stuck, the shut down, the ones who can’t seem to get going no matter how much they want to. If motivation feels impossible and even small tasks feel like climbing a mountain, this episode will help you understand why—and how to begin again with gentleness and devotion instead of shame. In this episode, you’ll learn: Why low energy, lack of motivation, and “laziness” are actually physiological responses, not character flawsThe nervous system science behind shutdown and how it traps you in inactionWhy waiting for motivation doesn’t work—and what to do insteadHow to reclaim the word discipline as an act of devotion, not punishmentThe 5-Minute Win: a simple practice to help you break inertia and start rebuilding energy3 Takeaways:  For a shut-down system, discipline is self-care. Gentle action—one small, consistent thing—is the medicine that restores motion and energy.Motivation is the result, not the prerequisite. Waiting to “feel like it” keeps you stuck. Taking one tiny action is the jumpstart that recharges your system.Reframe discipline as devotion. It’s not a drill sergeant yelling “get up,” it’s the loving inner parent or part saying, “Let’s do one small thing together because you deserve to feel better.”— Looking for more personalized support? Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)Join me inside Regulated Living, a mental health membership and nervous system healing space (sliding scale pricing available)Order my book, Healing Through the Vagus Nerve today!*Want me to talk about something specific on the podcast? Let me know HERE. Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

    24 min

  6. NOV 11

    Why You Drop Self-Care When Life Gets Good

    Today's conversation is for the Type A, high achieving, often overwhelmed and anxious nervous system folk. Amanda talk about the pattern we often see where we stop our self-care habits when we feel good, but stopping them often puts us back into a spiral of anxiety and the story of, "why do I do this? I'm just not disciplined or motivated enough, etc..." But what if that’s not the problem at all? In this episode, we reframe what it means to “stay consistent,” explore why many of us use overwhelm as our barometer, and talk about how true discipline might actually look like doing less, not more. 3 Takeaways: 1. Maybe you're not falling back into "bad habits" - you're overcommitting until self-care becomes impossible. When life gets good, we reflexively add more to our plates instead of maintaining what's working. The problem isn't lack of discipline; it's trying to fit 60 hours of life into 24 hours of human capacity. 2. Not all regulation tools are meant to be forever - and that's okay. Healing requires adjusting your “protocol.” Just like you don't need an ankle brace after your sprain heals, some nervous system supports are temporary medicine for acute times. The key is knowing which practices are your anchors (the ones you need even when you're well) versus which ones can naturally fade as you heal. 3. Redefine discipline: Maybe it's not the choice to do more, it's the courage to do less. True discipline means saying no to opportunities even though you could squeeze them in, maintaining white space in your calendar even though it makes you anxious, and remembering that feeling good isn't permission to overwhelm yourself again. Ask yourself: "At what cost?" before saying yes. — Looking for more personalized support? Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)Join me inside Regulated Living, a mental health membership and nervous system healing space (sliding scale pricing available)Order my book, Healing Through the Vagus Nerve today!*Want me to talk about something specific on the podcast? Let me know HERE. Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

    25 min

  7. NOV 4

    Guided Regulation Practice for Anxiety

    Today’s going to be a little bit different, instead of our normal educational chat this is going to be a guided experiential episode that you can come to when you’re feeling activated to find some support in getting more regulated through various somatic exercises. If you’re listening in the car or while doing something else, come back to this episode then you can be more fully present with the guided exercises. Hit play to join me for this guided regulation practice! — Looking for more personalized support? Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)Join me inside Regulated Living, a mental health membership and nervous system healing space (sliding scale pricing available)Order my book, Healing Through the Vagus Nerve today!*Want me to talk about something specific on the podcast? Let me know HERE. Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

    32 min

  8. OCT 29

    dYsReGuLaTiOn & Activation Are Not The Same Thing

    I (Amanda) signed up to chaperone my kindergartener's field trip. Then childcare fell through. Suddenly I'm responsible for my feral 2-year-old AND five other 5-year-olds. My nervous system panicked—heart racing, adrenaline spiking, pure chaos mode. But here's the thing: I wasn't dysregulated. In this episode, I'm using my chaotic morning to show you what nervous system regulation actually looks like in real life (hint: it's not about staying calm). In this episode, you'll learn: Why activation and dysregulation are NOT the same thing—and why confusing them keeps you stuckThe real questions that determine if you're regulated: Can you reset? How quickly? How long do you stay stuck?What to do when life throws you a curveball and your nervous system ramps upWhy building capacity matters more than eliminating stress 3 Takeaways: Activation is not dysregulation. You can feel stressed, overwhelmed, or burnt out and still be regulated—regulation is about whether you can reset and move through it, not whether you feel it at all.The real markers of regulation are flexibility and resilience. Ask yourself: How long do I stay activated after the stressor passes? What's my capacity for discomfort or change without spiraling? Can I still access choice when I'm activated?A regulated nervous system isn't a calm nervous system—it's a flexible one. It can access energy when you need it and release it when you don't. That's a skill you can build.— Looking for more personalized support? Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)Join me inside Regulated Living, a mental health membership and nervous system healing space (sliding scale pricing available)Order my book, Healing Through the Vagus Nerve today!*Want me to talk about something specific on the podcast? Let me know HERE. Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

    26 min
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4.9
out of 5
390 Ratings

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Millions of people struggle with anxiety & depression every single day. Regulate & Rewire is where Amanda, a nervous system focused and trauma-informed practitioner, teaches you the lessons she learned on her healing journey and the tangible research-based tools she uses with clients everyday to help them regulate their nervous system & rewire their mind – in hopes of helping you do the same. Each episode features specific takeaways for you to apply to your healing journey today. Website: www.riseaswe.com

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